Friday, 1-12-18
Strength:
Sumo Deadlift
8×3 build to heavy triple
Tabata
Power Clean 115/85
Deadlift 115/85
Floor Press 115/85
Toes to Bar
*rest 2 min between movements*
Lowest Score for each movement is counted
Strength:
Sumo Deadlift
8×3 build to heavy triple
Tabata
Power Clean 115/85
Deadlift 115/85
Floor Press 115/85
Toes to Bar
*rest 2 min between movements*
Lowest Score for each movement is counted
9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers
Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. For Load: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Grace 30 Clean & Jerks 135/95
Strength – O.H. Squats 3-3-3-3 For time 3 100′ Bear Walks 21 O.H. Squats 95/65 NO RACK – SNATCHED ONLY 21 K2E 2 100′ Bear Walks 15 O.H. Squats NO RACK – SNATCHED ONLY 15 K2E 1 100′ Bear Walk 9 O.H. Squats NO RACK – SNATCHED ONLY 9 K2E